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Spring is finally here, which is the perfect time to cleanse our bodies from the calorie dense foods of winter. Let’s show our livers some love with my love potion smoothie. What’s the big deal with our livers you say?

Basically, this means that the liver regulates the amount of glucose in the human bloodstream and therefore dictates your ability to gain or lose fat depending on how efficient this process is combined with your consumption of carbohydrates (simple and complex). The liver is also a filtering organ, so if your liver is not functioning properly, toxins can build up and hinder weight loss and overall health.

Since beets are known for cleansing the liver this is the perfect intro to a Spring detox to begin to flush the meats and heavy starches away and start to new season off right.

I swear on all things Holy and true that this is the LAST cold weather recipe I will be posting this season.

It is currently 12 degrees where I am….winter is a cruel mistress that won’t quite take the hint and get the heck out of here already!!! Oh well guess it’s just another excuse to drink more of my latest obsession….

How, you say, can a hot chocolate be high in protein, good for you skin, dairy free, and paleo!?!?

I know you may have weird memories of jello from your childhood or stays in the hospital but gelatin (from a reputable source like the one pictured above from Great Lakes) can be amazing for skin health, bone health, and a rich source of protein from the natural collagen. I love the Great Lakes brand because it comes from grass-fed cows and it is Kosher so you can feel good about the quality of this gelatin. Recently a client of mine, when I introduced her to the wonders of gelatin, said she didn’t know why she was spending so much money on bodybuilding supplements like BCAAs and protein powders when she could get all that she needs from one tablespoon of this gelatin for half the price. I know girl.

So how do we get this gelatin into our hot chocolate? Its easy, I dissolve a heavy handed tsp in some cold almond or coconut milk while I heat up the rest of the milk, add some raw cacao (like this one) for a boost of natural caffeine and a huge dose of antioxidants, stir in the bloomed gelatin, whisk , add my sweetener of choice and BOOM! Protein rich, paleo, dairy free hot chocolate that will starve off hunger, curb that sweet tooth and give your skin and joints a nice boost of collagen.

Are your bones and joints feeling the effects of this winters cruel weather like mine are?

If you answered no then that’s great! For the rest of us injured, arthritic, or just plain ol tired folks out there who said yes I have something that may help.

I make this tea when I am fighting inflammation and especially when my back is bothering me. I don’t take pain killers, over the counter NSAIDS or Tylenol because of the effects they have on the liver and stomach. In addition to the harms I am allergic to most other drugs so I have had to become pretty resourceful in how I fight pain after 3 back surgeries. Now you may say “oh but I only take Tylenol sometimes and its sold over the counter so it can’t be that bad”. I thought the same thing and ended up with esophageal burns, ulcers, stomach and intestinal bleeding that I am still trying to heal.

An excerpt from Natural News regarding Tylenols dangerous effects:

“Even when taken at recommended doses, acetaminophen, the primary active ingredient in Tylenol, can cause major damage to the liver, potentially leading to liver failure and even death…The drug is so toxic that as many as 80,000 people are rushed to the emergency room annually due to acetaminophen poisoning, and another 500-or-so end up dead from liver failure.”

Ok so enough of the scary talk , lets talk natural solutions to pain that you can make with food right from your kitchen.

Here are the active ingredients in my pain relief tea:

Turmeric- Is a natural anti-inflammatory due to its content of curcumin (this gives turmeric its famous orange color). In numerous studies, curcumin’s anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity. Turmeric may also benefit your digestive system by stimulating your gall bladder to make bile, speeding breakdown of dietary fats.

Ginger- Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit formation of inflammatory compounds, and direct anti-inflammatory effects. Ginger has also been shown to aid in gastrointestinal issues and very effective in aiding the symptoms of nausea, motion sickness, and sea sickness. *

Cayenne – Gets its heat from large concentrations of a substance called capsaicin. Capsaicin has been widely studied for its pain-reducing effects, its cardiovascular benefits, and its ability to help prevent ulcers. Capsaicin also effectively opens and drains congested nasal passages.

Lemon- An excellent source of vitamin C which not only helps strength the immune system but it also neutralizes free radicals in the body. Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and cause a lot of inflammation, or painful swelling, in the body.*

Black pepper- Due to its analgesic (pain relieving), anti-inflammatory, and anti-spasmodic properties black pepper has been shown to aid with poor muscle tone, arthritis, muscle and/or nerve pain. The oils in the black pepper has these properties which is why I strongly suggest you use freshly ground or buy black pepper essential oil.

Both ginger and turmeric are generally considered safe and without significant side effects, and both are available as capsules from health-food stores. However, each may interact with certain prescription medications, and neither should be taken if you are pregnant. Always check with your physician if you ever have any concerns about adding a new food or supplement.

Pain Relief Tea

Serves 4

Vegan - Gluten Free - Grain Free - Paleo

Ingredients

40 oz filtered clean water (about 5 cups)

4 - 1'' coins of ginger (or use 1 Tbl powdered ginger)

1 Tbl + 1 tsp Powdered Turmeric (organic high quality if you can)

1/2 tsp Freshly Ground Black Pepper

1/4 tsp Cayenne Pepper

1 Lemon

1-2 Tbl Maple Syrup or Raw Honey to taste (see note)

Instructions

Pour the water into a large sauce pan.

Squeeze the lemon into the water and place the squeezed lemons into the pan too.

Add the remaining ingredients and warm over medium heat until it comes to a boil.

Whisk to combine the spices.

Remove from the heat. (This can be left overnight to infuse further with the ginger too)

Strain into mugs and stir in raw honey or maple syrup to taste.

Keep stirring while drinking this because the spices will settle to the bottom.

You can also stir the spices together and pour hot water over while whisking for a quicker version without the ginger. (see notes below)

Notes

I drink mine unsweetened because I like to keep my sugar levels low and I consume this drink regularly. Adding raw local honey will make this a great immunity boosting drink. Feel free to add your sweetener of choice according to your taste.

If you need a quick single serving

Mix 1 heaping tsp of turmeric, pinch of cayene, tiny pinch of black pepper, 1/2 tsp powdered ginger (optional but recommended) and pour hot water over while whisking to combine. Squeeze half of a lemon and drink immediately

There is a lot of hype out there in the bodybuilding/workout community advertising pre workout supplements. I would be lying if said I have never tried one…ok truth talk I have tried about all of them. I use to be somewhat of a gym rat and if a supplement helped my lifts and gave me energy I didn’t really pay attention to any of the additives, dyes, or crummy ingredients written in tiny print next to a warning label….whoops :/

Now a days I haven’t been in the gym in a few years due to a couple of back surgeries ( a story for another time) so I have had the luxury of looking at these supplements with an unbiased perspective and the view is not pretty.

Sucralose: An artificial chlorinated artificial sweetener in line with aspartame and saccharin, with detrimental health effects to match(aka Splenda). Sucralose has been show to decrease gut health by 50% and despite its “diet” artificial sweeteners have been shown to:

Stimulate your appetite

Increase carbohydrate cravings

Stimulate fat storage and weight gain

FD& C Red #40:

A petrochemical. A highly processed, petroleum based chemical used to color foods to make them more visually appetizing.

It is banned and/or being phased out in much of Europe due to concerns over health effects.

Acesulfame-K: is a potassium salt containing methylene chloride, a known carcinogen.

Reported side effects: Long term exposure to methylene chloride can cause nausea, headaches, mood problems, impairment of the liver and kidneys, problems with eyesight and possibly cancer. Acesulfame-K may contribute to hypoglycemia.

Concerns: Of all artificial sweeteners, acesulfame-K has undergone the least scientific scrutiny. Early studies showed a potential link between the sweetener and development of multiple cancers in laboratory animals.

When you take a step back and think about the long-term damage you are doing to your body for short-term gains in the gym it seems pretty insane.

So whats the solution to still getting huge pumps, increased lifts, and long-lasting energy to tear the gym a new one?

BEETS!!!!

Natures Candy

So why are beets the key to succesful workouts?

Beets are a great source of inorganic nitrates which friendly bacteria in the mouth convert to nitrate, and then through the body is converted to nitric oxide. Ever heard of it? If you are a gym rat you probably are very familiar with nitric oxide as a pre workout supplement that helps increase your lifts because of its positive effect on blood flow, muscle contraction, and neurotransmission. Basically bigger lifts and more energy.

Beet juice has been shown to drop systolic blood pressure by 5-10mmHG depending on the dose. The more the better (1 cup is a good serving suggestion) but you will want to start small (about 1/4 cup) or else you could feel a bit light-headed if you are an athlete and your blood pressure tends to run on the low side.

It is best to drink this a few hours (2.5 hours to be exact) before your workout for the peak levels to be reach while exercising but one hour before will still yield positive results.

• It is an amazing antioxidant and helps prevent the formation of cancerous tumors.

• Beetroot juice detoxifies the liver and aids in healing diseases of the digestive system.

• Good source of folic acid and helps in providing protection against birth defects.

• Beet juice lowers bad cholesterol level.

You can buy a beet root powder but I like to juice mine fresh along with turmeric ( a natural anti-inflammatory which will help decrease muscle soreness), ginger (for added heat to increase blood flow and beat muscles soreness), and carrots for some sweetness and to prevent muscle cramping. This juice is also an amazing pain killer for post workout as well so basically anytime anywhere you can drink this juice and feel amazing!

This may not be the most appetizing of subjects but I thought it was time for me to dive into the health and wellness portion of avoiding gluten and other allergen foods. One of the biggest complaints from people with food allergies is bloating and digestive health. Here are some of the natural remedies my family and I have come to live by for preventing and helping a stomach “situation” .

Potassium Rich Foods – Bananas, cantaloupe, mangoes, tomatoes, nuts and asparagus (asparagine amino acid that acts as a diuretic) can all help with fluid retention.

Fennel – Try chewing on some seeds or infusing in hot water for a tea to aid in indigestion.

Tea – Ginger, Fennel, Chamomile, bitter orange all help relieve gas and bloating. Don’t have any on hand? Add 3 coins of peeled ginger or fennel seeds to a pot of water, bring to a boil and blamo….ginger or fennel tea.)

Parsley – Is a natural diuretic so try chewing on some or adding it to your meals to aid in digestion.

Beware of habits that cause you to swallow excess air — like chewing gum, drinking through a straw, smoking, and talking while you’re eating

Carbonated Water can cause bloating and gas.

Watch your sodium intake. Excessive sodium can cause bloating.

Stay away from sugar substitutes (sorbitol especially has been found to cause diarrhea, gas and bloating so read the ingredients of your favorite beverage to make sure you are in the clear)

Take a walk! Walking after your meals help release any air trapped in your digestive tract.

Eat smaller meals. Eating larger meals means you are putting more stress on your digestive tract. And hey this means you can eat more meals because they are smaller :)

For the ladies out there: Ask your self where you are in your cycle. PMS can cause digestive upset. Remember to up your calcium and magnesium before your period to aid in PMS, gas, and bloating. (calcium 1,200 mg a day and magnesium 200 to 400 mg daily)

***Make an appointment with your doctor if you have chronic bloating. I am not a doctor so do not ignore habitual health issues.

Now lets Detox the delicious way!

Beat the Bloat Ginger-Mint Lemonade

Serves 4

Helps with water retention, alkaline balance, and elimination of uric acid.

Raw - Vegan - Alkaline - Gluten Free - Paleo - Sugar Free

Ingredients

4 cups water divided in half

2'' knob of ginger

1 English Cucumber

Juice of 3 lemons

20 Mint leaves

Instructions

Blend half of the water along with all of the ingredients in a high power blend and then strain the mixture.

Press the solids with the back of a spoon or spatula to pull as much juice out as possible.

Add in the remaining water, taste for sweetness.

Keeps for 3-5 days in the fridge covered, but best if consumed immediately.

Notes

You can add more water or sweetener to your taste.

Turmeric Tummy Warmer

Serves 4

Aids to flush out the lymphatic system and reduce swelling

Raw - Vegan - Alkaline - Gluten Free - Paleo - Sugar Free

Ingredients

4 cups of water divided

2 in knob of ginger

2 tsp tumeric powder

pinch of cayenne

juice of 4 lemons

Instructions

Blend all the ingredients in a high power blend and then strain the mixture.

Press the solids with the back of a spoon or spatula to pull as much juice out as possible.

Keeps for 3-5 days in the fridge but best if consumed immediately.

Notes

Add as much or as little heat as you like. If you don't have cayenne pepper you can blend a 1/2'' piece of your favorite pepper just make sure you are familiar with the heat of the pepper you are using so you don't blow your head off. I prefer Serrano or Fresno peppers in this blend. If you can find turmeric (use a 2'' knob) in its root form and have a juicer I would recommend juicing both the ginger and turmeric, but powdered turmeric is a perfectly acceptable substitute.

Adapted from Linda Wagner

The Green Monster Detox Drink

Serves 4

A strong diuretic that aids in Kidney cleansing and liver detoxification

Raw - Vegan - Alkaline - Gluten Free - Paleo - Sugar Free

Ingredients

4 cups of filtered water divided

Handful of Fresh Parsley

Handful of Fresh Cilantro

Zest and juice of 2 lemons

Zest and juice of 2 limes

Juice of 1 grapefruit

Instructions

Blend 2 cups of water with all of the ingredients in a high power blend and then strain the mixture.

Press the solids with the back of a spoon or spatula to pull as much juice out as possible.

Taste for sweetness and dilute with more water if you like.

Keeps for 3-5 days in the fridge but best if consumed immediately.

Notes

Do not be alarmed if you are peeing a lot after drinking the green monster. This is a very strong diuretic so only have one small glass at a time to gauge your reaction.

I didn’t come up with this idea so I have to give credit to the new tea place in the Boston area called Davids Teas. They are like Teavanna except they are more like a tea bar but with the coolness turned up a notch. They have endless flavors combinations that make crazy delicious tea pops, natural sweeteners like pure stevia leaves in their teas, you can buy any of their teas by the ounce (or online) and the prices are not outrageous. For the tea pop it would be best to use a fun flavored loose leaf tea but it can also be done with regular tea bags.

Heres the skinny

For one tea pop use 4X the amount of tea you would normally use for an 8oz cup. So if its loose leaf around 4tsp and if its bags use 4 bags.

Steep in just enough water to cover the tea. You want it strong because you will be diluting with soda water.

Allow to steep for the allotted time for the specific tea you are using.

Fill a glass with ice and pour the tea concentrate over the ice.

Add sweetener of choice (liquid stevia, honey, raw agave etc)

Top off with soda water and a cool bendy straw.

Drink the deliciousness and revel in the tea pop euphoria.

Seriously this is the best summer drink ever. Plus if you are feeling frisky you can add some booze. I mean vodka goes with everything right? ;) Check out this fair trade vodka made from quinoa...who knew drinking could be so healthy? j/k

Looking for some new and refreshing summer beverages? Look no further because the possibilities are endless with the bountiful options of Summers harvest. For many years I worked in restaurants and spent most of my time behind the bar slinging cocktails so drinks are kind of my thing.Some of my favorite concoctions would always start the same way:

This formula gives you alot of wiggle room to be creative and make some fun and interesting drinks. There is no reason you need to spend $13 to have a special beverage when you have all the ingredients you need right at your fingertips.And do not feel like you have to use alcohol to make these, I don’t drink alot so I make all of these as “mock-tails” (no alcohol) and I think they rock!Some of my Favorite combos right now: